My Good And Bad Foods List
Ketovore Approved Foods vs. Standard American Diet (SAD)
I went in search of this information several years ago when I was at a crossroads; I knew my life would be shortened if I continued on the path I was on. I was blessed to find others who had discovered the truth about real nutrition, and I learned from them.
In a nutshell, the ketovore diet calls for high fats, moderate proteins, and a very low amount of carbohydrates that come from sources other than sugar and grains, namely low glycemic vegetables. Below is a list of good and bad foods—it’s my own list that I’ve compiled; other ketovores’ lists will vary.
My GOOD FOODS List
from BEST to ALLOWABLE:
Cod liver (canned/smoked; don’t let the looks of it fool you—it is delicious!)
Eggs (pastured)
Beef or bison (100% grass-fed if possible)
Offal (organ meat like heart, liver, kidneys of beef, lamb, bison, deer; cod liver is also considered offal, but it’s a staple in my diet so I gave it its own bullet)
Salmon (wild-caught if possible)
Tuna (fresh or canned in water)
Sardines
Wild meats like deer or moose
Lamb
Redmond’s Real Salt
Butter (grass-fed, like Kerrygold, if possible)
Ghee
Pink Himalayan salt (from reliable source)
Water (filtered)
Fermented foods (sauerkraut, kimchi)
Coconut oil
Lard
Bone broth (100% grass-fed whenever possible)
Olive oil
Apple cider vinegar (with ‘the mother’)
Bacon, ham, sausage and other pork foods
Pickles (no sugar)
Avocado mayo (100%)
Mustard
Monk fruit sweetener
Stevia Sweetener
Erythritol
Vegetables (Organic, low G.I., eat very few)
Almond or Macadamia Milk (unsweetened vanilla)
Heavy Whipping Cream
Full-fat yogurt
Poultry (just add more fat, like butter)
Lunchmeats (no sugar)
Almond & coconut flours
Cheese, sour cream, cream cheese (you may want to remove these if still trying to lose weight, as they tend to hinder weight loss)
Chocolate (stick to Lily’s or the darkest European chocolate)
Seasonings
Pork rinds
Nuts and seeds (eat in moderation; soaked to remove molds; avoid cashews & peanuts)
Tea
Coffee
Soda (sweetened with Stevia, Monk fruit, or erythritol; try Zevia!)
Tomato sauces (use seldom)
Ice Cream (Yes, honey! Rebel ice cream is the best!)
Occasional keto treats (not sweetened w/sucralose or other artificial sweeteners, and AFTER weight goal is reached, and in moderation)
Keto bread, tortillas, noodles, cereal (not sweetened w/sucralose or other artificial sweeteners, and AFTER weight goal is reached, and in moderation)
Blackstrap Molasses (AFTER weight goal is reached, and if consumed rarely)
My BAD FOODS List
The whole list is BAD:
High fructose corn syrup (HFCS is the devil!)
Artificial sweeteners (sucralose, aspartame, saccharin, & acesulfame potassium)
Sugar- any kind
Agave (yes, it is just as bad as the rest)
Honey (sorry, it’s natural, but the body will still recognize it as sugar)
Molasses (unless blackstrap)
Most fruit (unless lemons, limes, or berries in moderation)
Artificial colors (blue 1, red 40, yellow 5&6, etc)
Other artificial ingredients (MSG, carrageenan, sodium benzoate and other preservatives, artificial flavoring, sulphites, fillers, etc)
Unhealthy oils (canola, soybean, corn, cottonseed, canola, safflower, sunflower, hydrogenated, et al)
Margarine (just eat real butter!)
Mayonnaise (unless it is 100% avocado or olive oil)
Deep fried foods (fried in bad oils)
Bread, bagels, flour tortillas, corn tortillas (unless keto-approved, and AFTER weight goal is reached, and in moderation)
Pastries, cookies, cakes, pies, candy (unless keto-approved, and AFTER weight goal is reached, and in moderation)
French fries, potato chips, pretzels, tortilla chips
Anything with a name that’s hard to pronounce
Processed foods (any mainstream food item in a box, can, bag, or package)
Fast food (there are some ways to eat fast food strategically when necessary)
Anything ‘breaded’
Soda (unless sweetened w/keto-approved sweetener; Zevia is my fave!)
Table salt
Milk (especially skim)
Yogurt (unless it’s plain, full-fat)
Juice (just as bad as soda! It may be natural, but the body still recognizes it as sugar!)
ALL GRAINS (wheat, oats, white rice, brown rice, corn, AND ALL OTHER GRAINS)
Granola (but there are keto granolas on the market)
Soy protein / Soy protein isolate / Soy anything! (xenoestrogen alert!)
I am always growing and learning, and so this list could evolve even more in the future. There is so much valuable information about real nutrition out there that won’t necessarily come from someone dressed in a lab coat. If you’re concerned about eating fats, read ‘Eating Fat Does Not Make You Fat’. I would encourage everyone to educate themselves and not simply believe everything about health and nutrition that you’ve been told. God bless you on your journey to health and wholeness. Don’t just live, but thrive.
~Spring Dalton
Disclaimer: The information in this newsletter does not substitute or replace professional medical advice, diagnosis, or treatment. You should always consult with a physician or health-care professional if you ever have concerns or questions about your health. The use of any information found in this newsletter or any of the content within Ketovore with Spring is solely at your own risk.
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